Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Technique review: the forefoot strike.
2. "Oliver Sacks"
Every other minute on the minute for 16 minutes: Sprint 100m
We suggests you approach your sprints as follows: first effort 50%, 2nd @ 70%, 3rd @ 80%, fourth, fifth and sixth @ 90%, seventh effort @ 70%, eighth @ 60%.
For those who can't sprint, 100m farmer's carries are appropriate.
3. "Annie" 50-40-30-20-10 reps for time of Double-unders Sit-ups
Those struggling with double-unders: 1:30 of double-under attempts 1:30 of sit-ups 1:15 of double-under attempts 1:15 of sit-ups 1:00 of double-under attempts 1:00 of sit-ups :45 of double-under attempts :45 of sit-ups :30 of double-under attempts :30 of sit-ups
Don't forget PVCF is getting together to celebrate August birthdays this Friday, August 30th, at the Amherst Brewing Company. Details are here: https://www.facebook.com/events/650764478274768/